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Components
Metcon
Back Squat
Bench Press
Weighted Pull-ups
Glute-Ham Raises
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
ROMWOD - Crossfit Epically Awesome
Class
(All)
5:20 AM CrossFit
6:30 AM CrossFit
Open Gym 7:30AM-9:30AM
9:30 AM CrossFit
Lift Sesh w/ Jared 3PM-4PM
4:10PM CrossFit
5:20 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
35 (16/19)
Workout
ROMWOD
In's
100 Sit-ups
RX+: GHD Sit-ups (Only allowed to do this if you have been doing the Spec Ops training regularly or the IN's everyday for two weeks. DO NOT ATTEMPT RX+ if you have not been on the GHD regularly, you will most likely hurt yourself.)
Warm-up
Snatch Complex Warm up
3 Rounds
5 Snatch Pulls
5 Muscle Snatch
5 Snatch Grip Push Press
5 Power Snatch
5 Snatch Drop
Skill/Strength
Learn what GHD Sit-ups, GHD Back Extensions, and GHD Glute Extensions are.
WOD
Metcon (Time)
3 rounds for time of:
15-cal. row
12 power snatches, 95/75
9 burpees
Yoga/Mobility
https://app.romwod.com/workout/doubled-over
Spec Ops Training
Mental note
Overall strength day.
Back Squat (3x8)
Back Squat
Bench Press (3x8)
Bench Press
Weighted Pull-ups (3x8)
The Strict Pull-up
Glute-Ham Raises (3x8)
Glute-Ham Raises
add weight as needed to stay at 8 reps.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 29, 2017
Male Clients
1
Jordan
Brewer
5:20 PM CrossFit
6:09
2
Brandon
Dues
5:20 PM CrossFit
6:20
2
Grant
McHaney
9:30 AM CrossFit
6:20
unbroken.
3
Gary the Snail
(Sean Gresham)
Lift Sesh w/ Jared 3PM-4P...
7:43
4
Cyrus
Medrano
6:30 PM CrossFit
7:50
5
lance
cartwright
6:30 PM CrossFit
7:52
6
Jeremy
Springer
6:30 PM CrossFit
7:57
7
Peter
Kober
6:30 PM CrossFit
8:13
8
Clark
moncure
Lift Sesh w/ Jared 3PM-4P...
10:07
9
corey
sadler
4:10PM CrossFit
8:50
10
Private
5:20 PM CrossFit
10:12
11
Freddy
Aubert
5:20 AM CrossFit
10:24
85lbs
12
Matt
Osborn
6:30 PM CrossFit
10:29
75lb damper 10
13
Frank
Valeriani
4:10PM CrossFit
11:18
85# bar
14
Todd
Geohagan
4:10PM CrossFit
11:24
75
15
mark
noon
5:20 AM CrossFit
11:40
65#
Female Clients
1
Kim
Coffee
6:30 PM CrossFit
7:50
2
Steph
Karins
5:20 AM CrossFit
11:39
3
Nicole
Dues
5:20 PM CrossFit
9:28
15 cal row, 25# KB single arm snacth x12 each arm, 9 air squats #...
4
Lauren
Leet
6:30 PM CrossFit
9:32
65#
5
Leianna
Cooper
9:30 AM CrossFit
9:44
55lb
6
Andrea
Sierra
6:30 AM CrossFit
9:53
35lb
7
Rachel
Kimbrell
6:30 AM CrossFit
9:54
300 m run, 12 20 in box jump, 9 ghd situps
8
Heather
valenzuela
5:20 PM CrossFit
10:31
60lbs
9
Brianne
LeBlanc
Lift Sesh w/ Jared 3PM-4P...
10:36
65#-sets of 4 or 2
10
Christina
Tovar
5:20 PM CrossFit
10:45
65#
11
Private
4:10PM CrossFit
11:13
12
Taylor
Valeriani
4:10PM CrossFit
11:24
35lb
13
Janet
James
5:20 AM CrossFit
12:26
45#
14
Private
4:10PM CrossFit
12:30
15
Geralynn
Hughes
6:30 AM CrossFit
12:46
15lb bar
16
Katie
Jaquet
4:10PM CrossFit
12:47
65lb
17
Cathy
Holmes
6:30 PM CrossFit
13:00
Got through 8/12 power snatches in 3rd round...struggle busing it...
18
Stephanie
Alarcon
6:30 AM CrossFit
13:03
35#
19
jennifer
wujciak
5:20 PM CrossFit
13:38
40lbs
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